When we were young we could eat anything without even thinking about gaining weight, but as we approach our thirties our bodies start to shed lean muscle mass—and in a lot of cases, this lost muscle is substituted with fat. Muscle mass is extremely metabolically active, but fat mass is not—hence, this variation in the body tissue composition is certainly not in our favor.
What Should We Do?
Lower Down Calories!!
As we move through the aging process, we must lower down our calorie intake. If we continue consuming the same amount of calories as we did in our twenties, these extra calories will start accumulating in our bodies in the form of fat- causing pack on pounds. Hence, we must consume a diet rich in vegetables and fruits, as these are very low in calories, yet are filled with minerals, vitamins, antioxidants and naturally occurring substitutes that have various protective health benefits. Antioxidants quench free radicals, that lowers down oxidative stress on the body. Oxidative stress is responsible for accelerated aging.
Our aim should be that we fill half of the plate with vegetables, like a salad, steamed or roasted veggies. This will spare us from consuming significant calories at the mealtime and will also help us reap benefits of anti-aging. We should also include dark leafy greens vegetables like spinach and kale in our diet as these are an outstanding source of vitamins.
The other half of our plate must include whole grains and lean protein. Try substituting fat and sugar-loaded desserts with a bowl of fresh berries. As these will not only help you cut down those extra calories but are also rich in polyphenols and antioxidants and the least to say, these are great to satisfy your sweet tooth.
Last but on the least, make sure that you are meeting your daily protein needs to prevent extra losses in muscle mass, an average adult requires 1 grams of protein per kilogram of his/her body weight per day.